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Tuesday, August 22nd: CrossFit

21
Aug

Tuesday, August 22nd: CrossFit

Alpine CrossFit – CrossFit

Announcements

Coaches will be on a professional development field trip tomorrow night, so weightlifting will be cancelled this week

Warm-up

Muscle-Up Gymnastics Warm-Up (No Measure)

3 Rounds

10 Hollow Body Rocks w/ MB

10 Supermans

15s Tabletop Position Hold

10 MB Bent-Over Row

10 Walk-Outs with Rotation ea. Direction

Skill Work:

Warm-up (No Measure)

Ring Kipping- Focus on Unbroken Midline Position in both Hollow and Arch Positions. Grip is deep inside palm. 3-5 Kips x 3-4 Rounds. Athletes who have good kipping position may proceed to “Big Hips” Kip x 2-3 raising hips to rings.

Strength (not for time)

Ring Dips (3-3-3-3)

4×3 Strict Dip (Wtd. If you can; Athletes should try for BW through all sets if they struggle with dips or light banded).

Metcon

Metcon (3 Rounds for time)

6 DB Push Press (50/35 Rx)

8-12 UB Pull-Ups (Kipping; No Butterfly)

12-15 UB Push-Ups

Assault Bike x 15/12 Calories

3 Rounds ea. For Time

-Note: Rest 30s after each Station. (Subtract 1:30 from Each Round )

Cool Down

Metcon (No Measure)

400m Farmers Carry (Light)

Tricep Roll-Out on Barbell Head x 60s ea. Arm

Banded 3-Way OH Stretch

Extra Gains

Single Arm Floor Press + Arm-Bar Combination (6+6, 6+6, 6+6)

Perform the Recommended number of Single-Arm Floor Presses then the number of Arm-Bars ea. Arm before switching.
6 Floor Press + 6 KB Arm-Bar ea. Arm

A1: Tricep Extension (Standing) (12-12-12)

Use MB or SlamBall

A2: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

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